CrossFit First Creek – CrossFit
Accessory work
Warm-up (No Measure)
1 set every 2:00 for 10 minutes
10 KB Box step ups (24/20)
5 Box Jumps (30/24)
*Flip the box between step ups and jumps
Metcon
Metcon (Time)
For time:
3 Rope climbs
30 body weight bench press
5 Rope Climbs
20 BW Bench press
7 Rope Climbs
10 BW Bench press
If you don’t have rope climbs yet multiply pulls by 5 – (15/25/35) pull-ups (jumping or banded) ring rows. Another option is Sled pulls with the rope attached. (90’/180’/270′)
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